Announcements:
1. CFNH WILL BE CLOSED THIS SATURDAY FOR COACHES TO ATTEND CONTINUING EDUCATION. NORMAL HOURS RESUME MONDAY.
2. Our Next On-Ramp Course begins July 9th, 2019 @ 6PM
Learn more by clicking the link to our On-Ramp homepage found HERE .
Warm-up Drills
I. Run 400m
II. Dynamic Movements & Yoga Poses
III. Static Mobility
Impact/Focus: Handstand Push-up Skills & Work Capacity
Scaling movements up or down as necessary execute a Handstand Push-up Skill or Work Capacity assignment and complete for quality/competence development.
1:00 x Max Rep Test or Max Skill Hold
Then…
5 Rounds x 2:00 of HSPU Skills/Workload
Post sets/reps/time in hold to comments.
“Mad Hatter”
Complete for time as follows
5-5-5-5-5-5-5-5-5-5 x Dumbbell Clusters (50/35lbs)
10-9-8-7-6-5-4-3-2-1 x Toes-to-Bar
Notes: Scaling options and additional details will be covered during the whiteboard brief. 18:00 Time Cap.
Post scores to comments.
Skill Development
A. Slay Goats
B. Soft Tissue Work and Mobilization Drills & Recovery Efforts
11 strict; 5 strict per round.
12:37 Rx
“ Handstand Push-up Skills & Work Capacity” : 10/24 SBs
“Mad Hatter” : 13:00 20# (30# first rounds) & T2B